It’s been hailed a superfood, said to work wonders for all kinds from heart health, skin care, hair care to weight loss.

Sales of coconut oil have rocketed by more than 450 per cent since five years ago, with £23.5 million spent on the trendy product in the last 12 months, reports consumer analysts Kantar.

But not everyone is convinced of the fat’s potent medicinal properties and two academics recently got into a spat over the matter. A Harvard professor, Karin Michels, recently claimed the oil is “pure poison” and “one of the worst foods you can eat”, and even argued lard is better for you.

But this prompted a cardiologist to wade in and accuse him of talking “unscientific nonsense”.

Here’s what recent research and the leading experts say about the claims and which oils they recommend are best for healthy cooking.

Coconut oil and weight loss

Although eating coconut oil in moderation isn’t going to result in great harm to your health, it’s not likely to help you lose weight either

Mayo Clinic dietician Katherine Zeratsky

Coconut oil is a tropical oil that’s made from the dried fruit (nut) of the coconut palm tree.

It’s argued that it contains a healthy type of saturated fatty acid (lauric acid) that the body quickly burns for energy. It’s said to contain a relatively large amount of medium-chain fatty acids, which don’t appear to be stored in our fat cells as readily as do long-chain fatty acids. Hence why coconut oil is marketed as a weight-loss aid.

Katherine Zeratsky, registered dietitian for the renowned Mayo Clinic, said that while a few small studies suggest that coconut oil may help reduce waist size, it doesn’t lead to significant weight loss or improved body mass index (BMI).

“Coconut oil is still high in calories and saturated fat,” she said. “Coconut oil has more saturated fat than lard does”.

She points out one tablespoon contains 13.6 grams of fat and 117 calories.

“Consuming too much will give you extra calories — and that can signal to your body that it’s time to store more fat. Even if the stored fat doesn’t come directly from the coconut oil, high doses of coconut oil could still indirectly contribute to the very problem you are trying to address.

“Although eating coconut oil in moderation isn’t going to result in great harm to your health, it’s not likely to help you lose weight either. For successful, long-term weight loss, stick to the basics — an overall healthy-eating plan and exercise.”

Coconut oil for heart health

Coconut oil is high in saturated fat – more than 85 per cent – which is one-third more saturated fat than butter (Photo: Pixabay)

Coconut oil has been shown to raise cholesterol levels — the good and the bad kinds — more than other plant-based oils like olive or canola

Mayo Clinic

You’ll hear the argument that even though coconut oil raises LDL (bad cholesterol), it also raises HDL (good) cholesterol, resulting in a neutral – or even beneficial –overall effect.

But it’s extremely high in saturated fat – more than 85 per cent – which is one-third more saturated fat than butter (at 52 per cent).

It states: “Despite that saturated fat is known to raise cholesterol levels, linked with heart disease risk, proponents believe that some saturated fats in coconut oil (called medium-chain triglycerides) are less harmful and may actually raise levels of beneficial HDL cholesterol.

“The reality: Coconut oil has been shown to raise cholesterol levels — the good and the bad kinds — more than other plant-based oils like olive or canola. And in truth, medium-chain triglycerides make up only a small amount of the fatty acids in coconut oil.

“Plus, while other heart-healthy fats like olive oil, canola oil, or omega-3 fatty acids in nuts and seafood have been supported by a large body of evidence, coconut oil’s supposed benefits still haven’t been proved in large-scale human research.”

Some experts recommend ditching the coconut oil and opt for antioxidant-rich oils such as olive oil which are proven to be protective (Photo: Pixabay)

Unsaturated fats like vegetable oil, olive oil and sunflower oil, and their spreads, has been shown as an effective way to help reduce LDL cholesterol levels

BHF Dietitian Victoria Taylor

Heart UK warns that two tablespoons of coconut oil provides about 24g saturated fat about compared with maximum intake recommended of 20g and 30g for women and men respectively by NHS Choices.

Likewise, British Heart Foundation (BHF) dietitian Victoria Taylor said there is not enough good-quality research to provide us with a definitive answer.

“What we do know is that replacing saturated fats with unsaturated fats like vegetable oil, olive oil and sunflower oil, and their spreads, has been shown as an effective way to help reduce LDL cholesterol levels, so this would be a healthier choice,” she said.

A broader issue hotly debated the nutrition community is just how dangerous saturated fat really is, with many claiming it is not the devil incarnate. Cardiologist Aseem Malhotra, writing in the BMJ, challenged the orthodoxy that the consumption of foods containing saturated fat actually causes heart disease. Indeed by sating the appetite effectively, it may prevent overeating, it has been argued.

But even if saturated fat turns out to be neutral when it comes to heart disease, unsaturated fats – especially antioxidant-rich oils such as olive oil – are proven to be protective, so there is good reason to make them your go-to fats.

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